Saturday September 24th

– Midday 3.0 from 9:30am-11:30
– #TCP will be from 11:30am-1:00pm

WOD

For total reps:
1 Min AMRAP of Deadlift (225/155)
1 Min AMRAP of HSPU
45 seconds AMRAP of Deadlift
45 seconds AMRAP of HSPU
30 seconds AMRAP of Deadlift
30 seconds AMRAP of HSPU
*There is no Rest between exercises

*Pack
Deadlift (185-205/125-145)
HSPU or DB Press
*Pup
Deadlift (135-185/95-115)
Box HSPU or DB Press

STRENGTH
*If you are attending TCP then you will not train prior to class.

L1: Class Warm-Up.
A. 6 sets of:
Push Jerk + Split Jerk
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+2 @ 7 RPE
*Set 3 x 2+1 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
*Set 5 x 1+1 @ 8 RPE
*Set 6 x 1+1 @ 9 RPE
Rest 2 minutes

B. 3 rounds for time:
10 Deadlifts (185/125)
10 DB Shoulder Press (45/30)

L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 65%
*Sets 2-3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80%

B. Every 90 seconds x 4 sets
10 Push Press (95/65)
5 Burpees Over the Bar

C. 4 sets of
DB Floor Press x 8 reps
Rest 30 seconds
Rope Pull Ups x 4 reps (C.O.B)
Rest 30 seconds
Wtd Sit Up x 10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 70%
*Set 2 x 3 reps @ 75%
*Sets 3-4 x 2 reps @ 80%
*Sets 5-6 x 1 rep @ 85%

B. Every 90 seconds x 5 sets
10 Push Press (115/85)
5 Burpees Over the Bar

C. 4 sets of
DB Floor Press x 8 reps
Rest 30 seconds
Rope Pull Ups x 4 reps (C.O.B)
Rest 30 seconds
GHD Sit Ups x 10 reps
Rest 90 seconds

2-A-DAY

Rest Day

Friday September 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

5 rounds for time
400m run
3 Rope Climbs
*Each round perform one of the 3 climbs
as a “Legless” rope climb.

*Pack
5 rounds
400m run
2 Rope Climbs
*Pup
5 rounds
200m run
1 Rope Climb or 3 Stand to Lowers

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean Pull x 2
Hang Sq. Clean x 1
Sq Clean x 1
*70% of 1RM Hang Clean

B. EMOM x 10 minutes
Min 1: 6 Hang Power Cleans
Min 2: 50 Dbl-Unders
*65% of 1RM H.P.C

C. 4 sets of:
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean Pull x 2
Hang Sq. Clean x 1
Sq Clean x 1
*75% of 1RM Hang Clean

B. EMOM x 10 minutes
Min 1: 6 Hang Power Cleans
Min 2: 60 Dbl-Unders
*70% of 1RM H.P.C

C. 4 sets of:
Goblet Split Squat x 10 reps/Leg
Rest 30 seconds
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds

2-A-DAY

L2:
For time:
15.12.9.6.3
Thrusters (95/65)
Pull Up

L3:
For time
45 Thrusters (95/65)
45 Pull Ups

 

Thursday September 22nd

– Midday 3.0 from 10:30am-12:30pm

WOD

“FreeStyle” Fran
45 Thrusters (95/65)
45 Pull Ups

*Partition as needed to complete 45 reps of each
exercise as quickly as possible.

*Pack – Thrusters (75-95/55-65)
*Pup – Scale load as needed

CashOut:
50 Sit Ups
*Every 10 reps hold a 10s Hollow Hold.

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Back Squat
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. “Fran”
21.15.9
Thrusters (95/65)
Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 6 reps @ 70%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-5 x 2 reps @ 80%

B. Every 2 minutes x 5 sets
Snatch Pull x 2 +
Hang Sq. Snatch + Sq Snatch
*70% of 1RM Hang Snatch

C. 3 sets of
Bent-Over DB Rows x 12 reps
Rest 30 seconds
Banded Good Mornings x 15
Rest 30 seconds
Ring Support x 15-20 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 75%
*Sets 3-4 x 4 reps @ 80%
*Sets 5-6 x 2 reps @ 85%

B. Every 2 minutes x 5 sets
Snatch Pull x 2 +
Hang Sq. Snatch + Sq Snatch
*75% of 1RM Hang Snatch

C. 4 sets of:
Bent-Over DB Rows x 15 reps
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
Ring Support x 20-30 seconds
Rest 90 seconds

2-A-DAY

L2:
4 rounds for time
2 Rope Climbs
400m run

L3:
5 rounds for time
2 Legless Rope Climbs
400m run
*Start seated with Rogue Ropes

 

Tuesday September 20th

– No Midday 3.0

WOD

AMRAP in 30 minutes
800m run
30 Alt Step Ups (24/20″)
20 Burpees
10 Wall Balls (20/14)

*Pack
AMRAP in 20-25 minutes
800m run
20 Alt Step Ups (24/20″)
15 Burpees
10 Wall Balls (20/14)
*Pup
AMRAP in 15-20 minutes
600m run
20 Alt Step Ups (Scale as needed)
10 Burpees
10 Wall Balls (Scale as needed)

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Push Press
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. 3 rounds
800m run
20 Alt Step Ups (24/20″)
15 Burpees
10 Wall Balls (20/14)

L2: Self led Warm-Up.
A. EMOM x 10 minutes
Min 1: 2 P.Snatch+2 OH Squat
Min 2: 5-7 Seated DB Press
*70% of 1RM of P.Snatch
*After your 2nd PS perform 2 OHSq

B. 3 sets of:
Clean Deadlift x 3 reps
Clean Pull x 3 reps
Rest 2 minutes
*85% of 1RM Clean

C. 3 sets of:
AMRAP Ring Rows (Feet on a Box)
Into…
Snatch Grip Rows x 10 (95/65)
Rest 90 seconds

L3: Self led Warm-Up.
A. EMOM x 10 minutes
Min 1: 2 P.Snatch+2 OH Squat
Min 2: 5-7 Strict HSPU
*75% of 1RM of P.Snatch
*After your 2nd PS perform 2 OHSq

B. 3 sets of:
Clean Deadlift x 3 reps
Clean Pull x 3 reps
Rest 2 minutes
*90% of 1RM Clean

C. 3 sets of:
AMRAP Ring Rows (Feet on a Box)
Into…
Snatch Grip Rows x 10 (115/85)
Rest 90 seconds

2-A-DAY

L2:
For time:
30 CTB Pull Ups
20 Ring Dips
10 Burpee Pull Ups

L3:
For time:
50 CTB Pull Ups
30 Ring Dips
10 Burpee Pull Ups

 

Monday September 19th

– No Midday 3.0

WOD

Thruster
5-5-5-5-5
*No Rack, take the bar from the floor.

A. 1 sets of:
Thrusters x 10 reps (Bar)
B. 2 sets of:
Thrusters x 5 reps @ 40-50%
Suggested Increases:
Set 1 x 5 @ 70%
Set 2 x 5 @ 75%
Set 3 x 5 @ 80%
Set 4 x 5 @ 85%
Set 5 x 5 @ 90% +
* Pack – 5 sets x 5 @ 60-85%+
* Pups – 5 sets x 3-5 @ 50-60 % Effort

CashOut:
25 CTB Pull Ups
25 Ring Dips
25 CTB Pull Ups

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat+Split Jerk
*Sets 1-2 x 3+1 @ 65% of 1RM C&J
*Sets 3-5 x 3+1 @ 70% of 1RM C&J

B. EMOM x 10 minutes
Min 1: 2 P.Clean + 2 Push Jerk
Min 2: 2 CTB Pull Ups + 3 Dips
*70% of 1RM of P.Clean
*After your 2nd PC perform 2 P.Jerks

C. EMOM x 9 minutes
Min 1: 30s KB Front Rack Hold (1.5/1pd-Hand)
Min 2: 10 Sumo KB Deadlifts (1.5/1pd-Hand)
Min 3: 30s Hollow Hang

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat+Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM C&J
*Sets 3-5 x 3+1 @ 75% of 1RM C&J

B. EMOM x 10 minutes
Min 1: 2 P.Clean + 2 Push Jerk
Min 2: 1 Muscle + 3 Dips
*75% of 1RM of P.Clean
*After your 2nd PC perform 2 P.Jerks

C. EMOM x 9 minutes
Min 1: 30s KB Front Rack Hold (2/1.5pd-Hand)
Min 2: 10 Sumo KB Deadlifts (2/1.5pd-Hand)
Min 3: 30s Hollow Hang

2-A-DAY

For time:
5000m row

*If you haven’t done a 5k row before, well here you go. If you have
done one before, you’re welcome.

Saturday September 17th

– Midday 3.0 from 9:30am-11:30am

WOD

10 rounds
150m row
5 Burpees
Rest 90 seconds

*Pack
8 rounds
150m row
5 Burpees
Rest 90 seconds
*Pup
6 rounds
150m row
5 Burpees
Rest 90 seconds

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Power Snatch
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. 5 rounds
50 Dbl-Unders
5 Burpees
Rest 30 seconds

L2: Self led Warm-Up.
A. Every 90s x 5 sets of:
Clean
*Sets 1-2 @ 70 x 3 reps
*Sets 3-4 @ 75% x 2 reps
*Set 5-6 @ 80% x 1 rep

B. EMOM x 10 minutes
Min 1: 5 Push Press
Min 2: 5 Box Jumps (30/24″)
*65% of 1RM Push Press
*Step Down Box Jumps

C. 3 sets of:
10 L-Seated DB Press (Moderate)
15 Banded Pull Aparts
10 Ab Roll Outs
Rest 1 minute

L3: Self led Warm-Up.
A. Every 90s x 6 sets of:
Clean
*Sets 1-2 @ 75% x 3 reps
*Sets 3-4 @ 80% x 2 reps
*Set 5-6 @ 85% x 1 rep

B. EMOM x 10 minutes
Min 1: 5 Push Press
Min 2: 5 Box Jumps (40/30″)
*70% of 1RM Push Press
*Step Down Box Jumps

C. 3 sets of:
10 L-Seated DB Press (Moderate)
25 Banded Pull Aparts
10 Ab Roll Outs
Rest 1 minute

2-A-DAY

Rest Day

Friday September 16th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
10 to 1
(R) DB Snatch (55/35)
(L) DB Snatch
L-Pull Ups

*Pack
10.8.6.4.2
(R) DB Snatch (45/30)
(L) DB Snatch
Strict Pull Ups
*Pup
10.8.6.4.2
(R) DB Snatch (Scale as needed)
(L) DB Snatch
Banded Pull Ups or Ring Row

CashOut: 3 sets
20 second Hollow Hold
40 second Plank Hold
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 90s x 5 sets of:
Snatch
*Set 1 @ 70 x 3 reps
*Sets 2-3 @ 75% x 2 reps
*Sets 4-5 @ 80% x 1 rep

B. 3 sets of:
Snatch Deadlift x 3 reps
Snatch Pull x 3 reps
Rest 2 minutes
*85% of 1RM Snatch

C. 3 sets of:
Russian Swings x 15 (1.5/1pd)
Rest 30 seconds
GH Raises x 6-8 reps (Banded)
Rest 30 seconds
KB Rows x 10/Arm (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 90s x 6 sets of:
Snatch
*Sets 1-2 @ 75% x 3 reps
*Sets 3-4 @ 80% x 2 reps
*Sets 5-6 @ 85% x 1 rep

B. 3 sets of:
Snatch Deadlift x 3 reps
Snatch Pull x 3 reps
Rest 2 minutes
*90% of 1RM Snatch

C. 3 sets of:
Russian Swings x 15 (2/1.5pd)
Rest 30 seconds
GH Raises x 6-8 reps
Rest 30 seconds
KB Rows x 10/Arm (2/1.5pd)
Rest 90 seconds

2-A-DAY

10 rounds of:
30 second Row @ 2KM PR Pace
Rest 30 seconds

Thursday September 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

For total reps:
Ring Push Up Ladder
– Rest 5 minutes –
Front Squat (BWT/75% BWT)

*Perform 1 rep on the 1st minute, 2 reps on the second
minute and so on until you can’t complete the reps
within that minute.

*Pack
Ring Push Ups
Front Squat (75% BWT – 50% BWT)
*Pup
Push Ups
Front Squat (Scale as needed)

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Hang Power Clean
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. For time:
10.8.6.4.2
Push Ups
Front Squat (115/85)

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat x 3 reps
Right into…
Box Jump x 3 (30/24″)
*70% of 1RM

B. 3 sets of:
2-Pos Clean Pulls x 3 reps
*Floor+Hang (ATK) = 1
*65% of 1RM

C. 3 sets of:
Ring Support x 20-30 seconds
Rest 15 seconds
Ring Dip Support x 15-20 seconds
Rest 15 seconds
Wall Facing HS Hold x 30 seconds
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Back Squat x 3 reps
Right into…
Box Jump x 3 (30/24″)
*75% of 1RM

B. 3 sets of:
2-Pos Clean Pulls x 3 reps
*Floor+Hang (ATK) = 1
*70% of 1RM

C. 4 sets of:
Ring Support x 20-30 seconds
Rest 15 seconds
Ring Dip Support x 15-20 seconds
Rest 15 seconds
Wall Facing HS Hold x 30 seconds
Rest 60 seconds

2-A-DAY

L2:
For time:
10.8.6.4.2
(R) DB Snatch (55/43)
(L) DB Snatch (55/43)
Strict Pull Ups

L3:
For time:
10 to 1
(R) DB Snatch (55/43)
(L) DB Snatch (55/43)
L-Pull Ups